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FITNESS TEST

FOUR-ITEM FITNESS TEST

FOR ILLINOIS STATE POLICE OFFICER APPLICANTS

Practical exercise performance requirements are fitness activities related to law enforcement tasks.  The following practical exercise performance requirements have been identified and must be satisfactorily performed for successful completion of the Merit Board’s Fitness requirement.

As with any new physical regimen, please consult your physician before beginning.

1. SIT AND REACH TEST - This is a measure of the flexibility of the lower back and upper leg area. It is an important area for performing police tasks involving range of motion and is important in minimizing lower back problems. The score is the distance, in inches, reached on a yardstick.

2.  ONE MINUTE SIT-UP TEST - This is a measure of the muscular endurance of the abdominal muscles. It is an important area for performing police tasks that may involve the use of force. It is also important for maintaining good posture and minimizing lower back problems. The score is the number of correct sit-ups completed in one minute.

3. ONE REPETITION MAXIMUM BENCH PRESS - This is a maximum weight pushed from the bench press position, measuring the amount of upper body force that can be generated. It is an important area for performing police tasks requiring upper body strength. The test will be conducted on a Universal DVR-Chest Press.  The score is a ratio of weight pushed divided by body weight.

4. 1.5 MILE RUN - This is a timed run to measure the heart and vascular systems’ capability to transport oxygen. It is an important area for performing police tasks involving stamina and endurance and to minimize the risk of cardiovascular problems. The score is in minutes and seconds.

ILLINOIS STATE POLICE MERIT BOARD FITNESS STANDARDS

HOW TO PREPARE FOR THE FITNESS TEST

• Preparing for the sit and reach test.

Towel Stretch.  Sit on the floor with legs straight.  Wrap a towel around feet, holding each end of the towel with one hand.  Lean forward and pull gently on the towel, extending the torso toward toes.  Hold for 10 seconds.  Repeat 5 times. Perform sitting types of stretching exercises daily to increase this area.

Sit And Reach.  Sit on the floor with legs straight.  Slowly bend forward at the waist and extend fingertips toward the toes (keep legs straight).  Hold for 10 seconds.  Repeat 5 times.

• Preparing for the sit-up test.

• Preparing for the 1 repetition maximum bench press.

If weights are available, determine the maximum weight that can be bench pressed at one time. Calculate 60% of that weight to determine a training weight. A set is 8 - 10 repetitions of that weight. Do 3 sets weekly, adding 2 1/2 to 5 pounds every week. If weights are not available, push-up exercises can be utilized.  Determine how many push-ups can be done in one minute.  This is a set number. Do 3 sets at a time, at least 3 times a week.

• Preparing for the 1.5 mile run.